Advanced Workout, Workout, Workout Program, Chest, Back, Arms, Legs, Delts

Week 361 100% = 1 Rep Max

Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1 DATE	Chest:	1) Incline Dumbbell Press	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure 10% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2 DATE	Back:	1) Rack Pulls	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure 10% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © 2003 - 2014 TheTrainingStationInc .com

Day 3 DATE	Arms: SUPER SET 1 & 2 with Same Weight	1) Dumbbell Curls Over Incline	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure 10% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Dumbbell Crossface	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure 10% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 4 DATE	Legs:	1) Barbell Squats	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 80% x Failure 80% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	Continued	60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure 10% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 5 DATE	Delts:	1) Seated Dumbbell Press	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 40% x Failure 40% x Failure 20% x Failure 20% x Failure 10% x Failure 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Rear Dumbbell Press	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____